Training and Diet plan by pt360
Name: Grainne Wall
Age: 40 Children: 3 under 8yrs Training Schedule PT360 classes twice weekly Resistance training three times a week followed by 30 mins of cardio. Training programme provided by Adam Cramer at PT360 Diet typical day Breakfast – 7.00am 1 scoop protein mixed with water 30g porridge oats with a sprinkle of raisins, a drop of honey soaked overnight in water Snack – 10.00am 28g Walnuts (about 14 halves) 1 tbsp peanut butter Lunch – 1.00pm 170g chicken breast 40g (precooked weight) brown rice Selection of vegetables minimum 2 cups stir-fried with 1 tbsp. olive oil and 1 tbsp Soya sauce |
Snack- 4.00pm
Small tin Tuna Ring of fresh pineapple cut approx an inch in depth Dinner – 7.00pm 6oz Salmon 2 cups mixed green salad 1 grated carrot 1 tomatoes 5 slices of beetroot 2 tbsp of chopped yellow pepper 1 tbsp olive oil vinegar dressing Bedtime Snack – 10pm 1 scoop protein mixed with Slimline milk |
In addition, I always have 1 scoop of protein with water with 1-2 pieces of fruit after a workout.
I allow myself 2 cups of coffee with full fat milk a day and drink a minimum of 8 glasses of water a day. I vary my carb intake depending on the day ie. Slightly more carbs on a training day. At the end of the week as a treat I have a cheat meal were I eat what I want dessert and all!!! The thought of this cheat meal helps keep my diet clean for the week. The key here is to eat on time every 3 hrs never skipping a meal and never letting your body get hungry which will avoid bad food choices and prevent your metabolism shutting down. Also preparing your food in advance really helps with eating on time esp if u have a hectic daily schedule. |